CFM

We are so proud of our CFMers! Lots of PRs and exceeded expectations during the open this week. Keep up the great work!

Don’t forget to submit your Open Score by Monday at 7pm. Also remember that every Friday we will run heats of “Friday Night Lights” beginning at 4:30!

Monday:
REGULAR CLASS:
1. Back Squat
3×3 @ 80%

2. Muscle Up/Pull-up skills (10-15)
Complete the following:
a) 3×2 Chest to Ring Pull-ups/Strict Pull-ups
b) 3×2 Kip swings
c) 3×2 Banded MU transitions/Kip to pull

3. 4 sets:
1:00 of rowing then 2,3,4 etc UB muscle ups or pull-ups

MASTERS:
1. Clean and Jerk Technique

2. Clean and Jerk:
5×2 climbing

3. 12-9-6
Cal Row
Thrusters

ENDURANCE
EMOM X 30
1: 10 KB swings 1.5/1
2: 2 Rope Climbs
3: 6 KB clean and jerk (single arm)
4: :30 KB hold
5: 10 Burpees